Green Lentil and Quinoa Soup is a vibrant, protein-packed, and nutrient-rich dish that combines the hearty goodness of green lentils with the light, fluffy texture of quinoa. This soup is a perfect balance of flavors and textures, with earthy lentils and nutty quinoa, complemented by a medley of vegetables like carrots, celery, and onions. The addition of garlic and aromatic herbs brings a deep, savory richness to the broth, making this soup not only filling but also incredibly satisfying. It’s a perfect meal for vegans, vegetarians, or anyone seeking a healthy, wholesome, and energizing soup.

Ingredients:

  • 1 tbsp olive oil
  • 1 medium onion, chopped
  • 2 carrots, peeled and diced
  • 2 celery stalks, chopped
  • 3 cloves garlic, minced
  • 1 cup green lentils, rinsed
  • 1/2 cup quinoa, rinsed
  • 6 cups vegetable broth (or chicken broth)
  • 1 tsp ground cumin
  • 1 tsp ground turmeric (optional, for color and flavor)
  • 1/2 tsp dried thyme
  • Salt and pepper, to taste
  • 1 bay leaf
  • 2 cups spinach or kale, chopped (optional, for added greens)
  • 1 tbsp lemon juice (optional, for brightness)
  • Fresh parsley, chopped (for garnish)

Instructions:

  1. Sauté the Vegetables: Heat olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion, carrots, and celery. Cook for 5-7 minutes, stirring occasionally, until the vegetables soften and the onion becomes translucent. Add the minced garlic and cook for another 1-2 minutes, until fragrant.
  2. Add Lentils and Quinoa: Stir in the rinsed green lentils and quinoa, mixing everything together to coat in the oil and vegetables.
  3. Add Broth and Seasonings: Pour in the vegetable broth and stir in the ground cumin, turmeric (if using), thyme, salt, pepper, and bay leaf. Bring the soup to a boil, then reduce the heat to low and let it simmer, covered, for about 30-35 minutes, or until the lentils are tender and the quinoa has cooked through.
  4. Add Greens (Optional): If using spinach or kale, stir it into the soup during the last 5 minutes of cooking, allowing it to wilt and blend into the broth.
  5. Finish the Soup: Once the lentils are tender and the soup has thickened to your liking, taste and adjust the seasoning with more salt, pepper, or herbs if needed. Stir in 1 tablespoon of lemon juice (if using) for a burst of freshness.
  6. Serve: Ladle the soup into bowls, and garnish with freshly chopped parsley.

Nutrition (per serving, assuming 6 servings):

  • Calories: ~250-300 kcal
  • Protein: ~12-15 g
  • Fat: ~6-7 g
  • Carbohydrates: ~40-45 g
  • Fiber: ~12-15 g
  • Sugars: ~5-7 g
  • Sodium: ~600-800 mg (depending on broth)
  • Vitamin A: ~100% of the Daily Value (from carrots and greens)
  • Vitamin C: ~20% of the Daily Value (from spinach/kale)

Notes:

  • For a creamier soup, you can blend part of the soup with an immersion blender after the lentils and quinoa are cooked, leaving some of the texture intact.
  • This soup stores well and can be kept in the refrigerator for 3-4 days or frozen for up to 3 months. Just be sure to add extra broth or water when reheating, as the quinoa may absorb more liquid over time.
  • You can experiment with adding other vegetables like zucchini or bell peppers for extra flavor and nutrition.
  • To add a boost of healthy fats, you can top the soup with a dollop of avocado or a drizzle of olive oil.

Enjoy the hearty, nourishing, and flavorful Green Lentil and Quinoa Soup